The plant-based diet plans are now in trend and it feels good to be a vegan because whatever we do we are protecting our own natural cycle of the Earth. People like athletes and bodybuilders, who need a high protein diet on a regular bases are now choosing plant-based food for their muscle growth and stamina boosting.

If you are also considering being vegan or just wanted to know about the plant-based then we have curated a list of high-protein plant-based food that can help you to stay healthy and strong. Here it is:

Top 10 High-Protein Plant-Based Food

1. Soybeans: Soybeans are considered one of the best sources of protein. It is a species of legume which is widely grown in East Asia and has the right amount of amino acids which is nutritionally equal to meat products. Soybeans products like Tofu, Edamame, and Tempeh contain enough protein to give you strength. According to a study, Soybean protein isolate has a biological value of 74, whole soybeans 96, soybean milk 91, and eggs 97. So, is anyone wants to change its meat diet to a plant-based diet then soybeans would be the best for him/her.

2. Lentils: Lentils is a legume, its name came because of its lens-shaped seeds. Lentils is mainly an Indian subcontinent cuisine. They are cooked into a thick curry and eaten usually with rice and Rotis. Lentils have good nutritional value, 100 gm of lentils have 18% of protein amount in it. It also has a good amount of digestive carbs which can help your gut stay healthy.

3. Seitan: Seitan is wheat gluten food made by washing flour dough with water until all the starch granules have been removed, leaving the sticky insoluble gluten as an elastic mass, which is then cooked to be eaten. It is a high source of protein, the 100 gm of seitan has 75 g (150%) of protein in it and total fat is only 1.9g i.e it has ample amount protein to be a good plant-based protein food. Seitan is originated from China. 

4. Quinoa: It is a Plantae, grown as a crop whose seeds are rich in protein, dietary fibre, vitamin B, and dietary minerals. A cooked quinoa of 100g has 16.5 % of protein.

5. Almonds: Almonds a very high energy source food. It is native from Iran but cultivated many places around the globe. If we talk about the nutritional value of Almonds then, per 100gm almonds have 21% of protein, 22% carbs, 50% fat, and 4% water. Almonds are considered healthy and according to a study, daily consumption of almonds could reduce the risk of disease by lowering blood levels of LDL cholesterol.

6. Peanuts: Peanuts also known as groundnut is a legume crop that is widely popular for its high nutritional value. They eaten as raw, just peel off it from its rind and eat it. It consists of 26g amount of protein serving per 100 g and total cards are 16g. Peanuts are widely known by its products, Peanut Oil and Peanut Butter. Peanut oil is used in cooking and peanut butter is a spread made from ground dry roasted peanuts. It usually eaten with bread or mixed with milk.

7. Spirulina: Spirulina is a sea vegetable, a dietary supplement which mainly comes in tablets or powder form. It is a green-coloured algae and has a high amount of protein in it. The 100g serving of spirulina has 57g of protein (114%) and total fat 8g. So, spirulina is a healthy food with an ample amount of protein but it is taken in a small amount.

8. Tofu: Tofu is soybean products that are prepared by compressing soy milk and turn it into solid white blocks. Tofu is widely used as vegan food because of healthiness properties. It consists of 8g of protein per 100g of serving.

9. Oats: Oats is a very popular healthy food. It is a species of cereal grains and eaten with milk. Oats contain 389kcal and are a rich source of protein containing 16.9g as per 100g of serving. Oats also contain diverse essential nutrients like dietary fibre (11.6g), several B vitamins, and numerous dietary minerals, especially manganese (177mg) and phosphorus (523mg).

10. Chia Seeds: Chia seeds are low-calorie and high fibre food, it consists of dietary fibre up to 34g and 17g of protein as per 100g of serving. They are oval and grey-coloured seed with black and white spots on them. Chia seeds are added in a smoothie or mixed with milk.

Disclaimer:  This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.